2, supine leg lifts, for people with as many as six obvious abdominal muscles, this action can stimulate the two abdominal muscles of the lower abdomen. If you want to practice the last two, do more legs. After lying on the ground or on the mat, put your arms on your body. The contraction of the abdomen raises the two clamped legs to a position perpendicular to the upper body, and then slowly stands for a few seconds. To enhance the effect, lie on the bench and put your legs in the air to complete the action.
3. It can provide unilateral support for internal and external oblique muscles and transverse muscles. This action can help you practice the legendary "meridian line", coordinate the abdominal muscles and make them more beautiful. Lie sideways on the fitness mat, supported by your forearms, with your legs together and your waist and abdomen supporting your whole body, and keep still for a while.
4. Without increasing the load, one way to increase abdominal muscle training intensity and training difficulty is to master the constant pressure in muscles. This means that muscles are not allowed to breathe or relax at any stage of exercise. The same is true for abdominal muscles. When you can do 30 sit-ups, please take a heavy object in your hand, such as a kettle and dumbbells, and increase the intensity of abdominal training, so that your abdominal muscles will come out.
Extended data:
Abdominal muscles are an important part of human connective tissue, including rectus abdominis, oblique abdominis, oblique abdominis and transverse abdominis. When they contract, they can bend and rotate the trunk to prevent the pelvis from leaning forward.
Abdominal muscles also play an important role in the activity and stability of lumbar spine, and can also control the activity of pelvis and spine. Abdominal muscle weakness may lead to pelvic forward tilt and increase the physiological curvature of lumbar spine, increasing the chance of low back pain.
References:
Baidu encyclopedia-abdominal muscles